6 fiber-rich foods for weight loss

When it comes to weight loss, fiber is your friend. The nutrient helps you feel fuller for longer, making it easier to eat less (i.e. consume fewer calories) overall. Fiber-rich foods for weight loss include chickpeas, berries, avocados, beans, chia seeds, and oats. 

Ahead, we take a closer look at these six high-fiber foods and how they can help you reach your goals. 

When incorporating more fiber into your diet, be sure to drink plenty of water. Doing so can help you avoid constipation (a common initial result of increased fiber intake). It can also improve digestive health, which, in turn, can support the nutrient’s weight loss promoting-effects (i.e. slowed digestion, stabilized blood sugar levels, growth of beneficial bacteria). It’s also a good idea to add high-fiber foods to your diet slowly to reduce the risk of constipation and other digestive side effects, such as bloating.

Here are some high-fiber foods to add to your plate:

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1. Chickpeas

Chickpeas (aka garbanzo beans) are packed with fiber. According to the US Department of Agriculture (USDA), 1 cup of chickpeas offers 12.5 grams of fiber — a good portion of your daily recommended intake of 25-38 grams. 

This can support weight loss, as noted in a small study involving healthy women. In the study, researchers found that eating canned chickpeas suppressed appetite when compared to white bread consumption and, consequently, the amount of overall food consumed. 

This effect was linked to the chickpeas’ high content of fiber and protein, another nutrient that can boost satiety.

Luckily, chickpeas are easy to incorporate into dishes. They’re delicious in salads, where they’ll add flavor, texture, and nutrients. You can also toss them with whole grains, like brown rice or quinoa, and roasted vegetables for a filling plant-based meal. If you have time to spare, use chickpeas to make vegetable burgers or roast them for a crispy snack.

In another small study, participants who consumed an afternoon snack of hummus — a creamy spread made of chickpeas — experienced more of a reduced appetite and increased satiety compared to those who ate a granola bar and those who didn’t eat a snack. 

Because these effects can lead you to eat less food and overall fewer calories, the research suggests hummus (and, thus, chickpeas) may help promote weight loss. 

2. Berries

Thanks to their high-fiber content, fruit can promote weight loss and weight maintenance when part of a balanced diet. One tasty option is berries, including blueberries, raspberries, strawberries, and blackberries. 

According to the USDA, 148 grams (about a cup) of blueberries contains nearly 4 grams of fiber, while the same amount of raspberries offers nearly 10 grams.

More specifically, berries are high in soluble fiber, the type of fiber that can reduce appetite by increasing satiety hormones. One study found that eating blueberries increases levels of pancreatic polypeptide, a satiety hormone released by the pancreas.

To increase your intake of berries, add them to cereal, oatmeal, or yogurt. You can also blend them into smoothies or even add them to savory dishes, like salads, for a sweet touch.

3. Avocado

In case you need a reason to pay extra for guac, consider the fiber content of avocado. The fruit (yes, fruit) boasts nearly 10 grams of fiber per cup of sliced avocado, about a third of the daily recommended amount. This is great news for weight loss, as fiber can enhance fullness and potentially reduce your appetite. 

Avocado is also high in healthy fats, particularly monounsaturated fats, which have been studied for their satiating effect, especially in overweight and obese individuals. For instance, in one study, avocado increased levels of GLP-1 (yes, that GLP-1) and peptide YY, two gut hormones that support satiety. Of course, while this information is promising, further studies are needed to actually confirm the effect of avocado on gut hormones. 

Another small study found that eating half an avocado at lunch can enhance satiety and satisfaction in overweight adults, potentially reducing appetite and managing weight. Remember that  avocados contain calories, and these calories should be accounted for as part of your overall diet.

4. Beans

When it comes to high-fiber foods for weight loss, you can’t go wrong with beans. Examples include black beans, pinto beans, red beans, and kidney beans, all of which are stellar sources of fiber. 

For instance, 1 cup of canned black beans contains 18 grams of fiber, while 1 cup of canned pinto beans offers about 10–15 grams of fiber.

In a small study, black beans increased levels of cholecystokinin, a gut hormone associated with satiety. A scientific review also notes that beans are especially high in soluble fiber, a nutrient that balances the gut by nourishing beneficial bacteria in the GI tract. This may help control inflammation, a factor involved in weight and obesity.

Another newer study found that people who eat 1.7–2 servings of beans per day tend to have a lower body mass index (BMI), decreased body weight, and smaller waist circumference compared to those who don’t.

Plus, beans are also packed with lean protein, another satiating nutrient. Try adding beans to salads, soups, stews, pasta dishes, or wraps. 

5. Chia seeds

Chia seeds might be tiny, but don’t let their size fool you. Just 2 ½ tbsp (or 1 ounce) of chia seeds has nearly 10 grams of fiber, which is why they’re worthy of a place in a high-fiber diet for weight loss. 

In one study, yogurt with chia seeds was shown to increase satiety more than yogurt alone and resulted in lower calorie intake afterward. The researchers attributed this effect to the high fiber content of chia seeds, which can reduce food intake after a meal by enhancing fullness.

In another study, researchers found that consuming 30 grams of chia (around 2.5 tbsp) daily for six months can reduce waist circumference and weight in people who are overweight. (As a bonus, they found that chia seeds lowered systolic blood pressure for these folks, too). Your effects may vary, but it may still be worth giving chia seeds a try.

Moreover, chia seeds contain omega-3 fatty acids; these “good” or healthy fats also suppress appetite, further adding to the weight loss benefits of chia seeds. You can incorporate chia seeds into yogurt, oatmeal, or smoothies for a filling boost. Or you can make your own chia pudding. 

6. Oats

One cup of cooked oats (think: oatmeal) contains 4 grams of fiber. According to one review, cooked oats are especially high in beta-glucan, a type of soluble fiber known for controlling appetite. Soluble fiber, including beta-glucan, slows digestion and increases satiety hormones, ultimately suppressing appetite. 

Another review notes that oats and beta-glucan can increase gut hormones that promote fullness (e.g. leptin, GLP-1, peptide YY), potentially helping you eat less and lose weight.

Oatmeal isn’t your only option for eating oats, though. Try adding oats to smoothies or using them to make homemade granola. You can even use oats to make a crunchy coating for baked salmon or chicken.

There are two types of fiber: soluble fiber and insoluble fiber.  

Soluble fiber: When soluble fiber enters the gut, it dissolves in liquid, forming a gel. Soluble fiber is the type of fiber particularly important for weight loss. It slows down digestion and, in turn, how quickly food moves through your gastrointestinal (GI) tract. This can keep you fuller for longer, reducing hunger and how much food you eat.

Insoluble fiber: Insoluble fiber does not dissolve in liquid but continues to move through the GI tract. 

More specifically, soluble fiber is fermented by gut bacteria into short-chain fatty acids (SCFAs). These SCFAs trigger the release of satiety hormones from the gut and fat cells — including leptin, GLP-1, peptide YY, and cholecystokinin — while lowering the hunger hormone ghrelin. Together, this makes you feel fuller sooner. The result: you naturally eat less and take in fewer calories

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Filling up on fiber is great, but it’s not necessarily a fast pass to weight loss in and of itself. Here are some other ways to safely reach your goals while still adding fiber to your diet: 

Eat a balanced diet

When it comes to weight loss, fiber is just one piece of the puzzle. It’s a good idea to also focus on protein and healthy fats, which further increase fullness and promote weight loss. In general, a well-balanced diet is one that’s rich in fruits, vegetables, whole grains, lean protein (e.g. fish, chicken), and foods high in healthy fats.

Get enough sleep

Your sleeping habits can affect your weight and overall health. Poor sleep can increase ghrelin (the hunger hormone) and decrease leptin (the satiety hormone). This can increase your appetite, potentially leading to weight gain. 

Aim to get 7–9 hours of sleep per night to support a healthy weight.

Manage stress

Mental and emotional stress can raise levels of cortisol, the stress hormone. Chronically elevated cortisol levels can promote cravings for high-calorie “comfort foods,” increasing the likelihood of overeating and weight gain. (This is also why high cortisol is often associated with a little something called cortisol belly, i.e. hormone-related belly fat.)

Plus, stress can increase oxidative stress and inflammation, which are contributors to excess weight. To help manage stress, try to incorporate deep breathing, journaling, and meditation into your routine.

Exercise regularly

Physical activity burns calories, making it a critical part of losing weight alongside a healthy diet. Not only that, but regular exercise can help build muscle and boost metabolism — two effects that can also play key roles in your weight loss journey. 

The common recommendation is to aim for at least 150 minutes of moderate aerobic activity (e.g. walking, running, cycling) per week. But some research suggests that simply incorporating more movement throughout the day can be beneficial for long-term health and weight management. 

It’s also a good idea to incorporate strength training at least twice a week to build muscle, which can increase your overall calorie burn.

Stay hydrated 

In some folks, thirst can be confused for hunger. So be sure to drink plenty of water to keep your appetite in check and replace sugary beverages with water when possible. Staying hydrated may also play a positive role in body composition and body weight. 

There’s no specific amount of water you need to drink to lose weight. In general, adults should aim for about 2.7–3.7 liters of total fluids per day, including water from both beverages and food.

Consult an expert 

To supercharge your weight loss efforts, chat with a healthcare provider about your goals and any additional options that can help you in your journey. 

If you have obesity or are overweight with a weight-related health condition, you might be a candidate for FDA-approved weight loss medications, such as the Wegovy pen, Wegovy pill, Zepbound, or Foundayo. 

For example, on Ro, your provider will assess your health history and weight loss goals to determine whether you’re qualified for treatment. And if you are, they’ll discuss potentially prescribing meds and create an individualized treatment plan based on your specific biology and needs.

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Getting enough fiber is essential for overall health and wellbeing, and it can also be particularly important for weight loss. Here’s what to know when it comes to fiber intake and reaching your goals: 

• Fiber’s filling properties can reduce your appetite, potentially helping you eat less food and calories — especially when you eat soluble fiber.

• Six research-backed high-fiber foods for weight loss are chickpeas, berries, avocados, beans, chia seeds, and oats. 

• While getting your fill of fiber can help reach your goals, it’s unlikely to be the answer in and of itself. So, other weight loss tips include making healthy lifestyle changes such as getting enough sleep, managing stress, and exercising regularly. 

• It’s possible to overdo it with fiber, so add it to your diet slowly and make sure you stay hydrated. If you have questions, it’s always a good idea to consult a pro, such as a healthcare provider or a registered dietitian.